Initial posture of straight leg hard pull: feet open, shoulder width or slightly narrow, straight leg body bent forward, hands holding barbell bar on the ground, holding distance slightly wider than shoulders. Short-distance action: Hold the barbell with both hands, pull up its straight arm with force at the waist and back until the upper body is completely straight, then slowly return along the original road and repeat. Action: This action can greatly stimulate most muscles, tendons, bones and joints of the whole body, especially the back muscles, biceps femoris and gluteus maximus. Action points: straight legs are required without bending legs, straight waist and no bow. Due to the heavy weight of hard pulling, it is forbidden to jerk at the beginning to prevent injury to the waist. The initial posture of goat standing: prone on the goat standing frame or jumping box, the upper body naturally droops, the feet are fixed on the frame or pressed by others, and the head is supported by both hands. Action process: contract the back muscles, make the upper body arch up and down, stop for a minute at the apex, and then slowly return along the original road, repeat. Function: It mainly exercises the long back muscles and short back muscles, and also has a good stimulating effect on gluteus maximus and posterior thigh muscles. Action points: the action speed should be even, and you can't go up and down suddenly. When you bend over, you should tighten the muscles in your back as much as possible. When you have strength, put your head in your hand. When you have no strength, you can put your hands behind your waist. (Transferred from Popular Medical Network)] Method of training waist strength: Requirements: 1. Perseverance. 2. Have certain physical strength and time. I asked the doctor that morning and evening are the best time for exercise. Make a plan and start practicing. Get up in the morning, brush your teeth, take care of your face, have a rest, open your tibia ~ just find a comfortable place to lie down, and don't do sit-ups with your feet pressed ~ so you will find that you need to exert a lot of strength, and you need to pay attention to it ~ you don't need to do it quickly. Slow effect is better than fast effect. Do 100 sit-ups every morning and 70 ~ 50 reflexive sit-ups at night (that is, prone). This will not only increase the strength of the waist ~ but also slowly practice the flexibility of the waist ~ after a long time, you will find that you will have beautiful abdominal muscles ~ and ~ you should boldly try to lower the waist. Note: 2. If you are really tired of doing other things at night ... you should do less ... but don't skip it ... because your body will get used to it ... if you don't do it ... it will be bad for your strength development ... so it is necessary to have it. Thanks for your hard work. Basic action: 1. Sit-ups, this action will not be said. 2. Lift your legs on your back, lie flat on the bench, grab the stool head with both hands, lift your feet with the contraction of waist and abdomen strength, and then bend your body. 3. The upper arm and legs lie flat on the bench, swing the straight arm, and fold the upper body and legs at the same time with the hips as the fulcrum.